Consumer Reports : On Health - September 2021

SEPTEMBER 2021
VOLUME 33 ISSUE 9

The Truth About What’s Good for You

The Best Ways to Boost Your Memory

Games, exercises & other lifestyle steps Page 4

Great News About
Hearing Aids

They’re smaller, sleeker, and easier
to use Page 6

Liver Trouble?
This Can Help.

Page 8

6 Expert Tips Healthiest
to KeepYour DIY Frozen
Home Smelling Treats
Fresh Page 11
These cool, refreshing
desserts are simple to
make at home Page 10

Why Ticks
Are a Fall
Problem

Up your protection against
Lyme disease now Page 12

PLUS • Stopping Furniture Tip-Overs Page 2 • Preserve Summer Veggies Fast Page 7 • Are CPAPs Safe? Page 12

President and CEO Marta L. Tellado Consumer Reports in Action

Editorial Director, Print Ellen Kunes Making Furniture Safer
Deputy Editor, Print Diane Umansky
Content Development Team Leader, Health & Food We need stronger laws to stop tip-over incidents
Lauren F. Friedman
Deputy Content Editors Trisha Calvo, Jenny Cook Furniture, such as dressers, can tip some manufacturers don’t comply. PHOTOS, COVER, CLOCK WISE FROM TOP LEF T: JOSE LUIS PEL AEZ INC/GET T Y IMAGES; COURTESY OF REX TON; ALEX LUCK /FOODCOLLECTION; GET T Y IMAGES; TAT YANA
Senior Multimedia Content Creator, Health Kevin Loria over and cause injuries, some fatal. Many consumer advocates say vol- MI/SHUTTERSTOCK; TADEJ ZUPANCIC/GETT Y IMAGES. PHOTO, THIS PAGE: JOHN WALSH/CONSUMER REPORTS
Multimedia Content Creator, Health Catherine Roberts While most tip-over incidents affect untary standards for furniture are
Contributing Writers Sari Harrar, Lori Ioannou, Hallie Levine, children, adults can also be harmed. too weak, anyway.
Sharon Liao, Sally Wadyka, Rachel Meltzer Warren According to the Consumer Product
Director, Food Policy Brian Ronholm Safety Commission, between 2017 Furniture manufacturers often
Copy Editing Leslie Monthan, Copy Chief; and 2019 an estimated 3,200 people propose securing furniture to the
Noreen Browne, Alison France, Wendy Greenfield 60 and older were treated annually wall (with anti-tip restraints, or wall
Fact Checking & Research David Schipper, Associate in emergency rooms for such in- anchors) as a solution. But people
Director; Tracy Anderman, Sarah Goralski, Christine juries. Between 2000 and 2019, might not know about these, may
Gordon, Karen Jacob, Jamison Pfeifer 14 percent of reported lack the skills or tools to install them,
Design Director Mike Smith tip-over deaths were
Associate Design Director Sheri Geller in older adults. or might not be allow-
Art Director Tammy Morton Fernandez ed to put the needed
Photo Editor Emilie Harjes Most Americans—96  holes in walls if they’re
Photographers John Powers, John Walsh percent, according to renting. And anchors
Imaging Specialists Frank Collado, Mark Linder a July 2020 Consumer don’t always hold.
Planning & Production Eric Norlander, Manager; Reports nationally rep-
Letitia Hughes, Terri Kazin resentative survey of “Federal law should
2,031 adults—believe products that require manufactur-
Consumer Reports On Health is published by Consumer Reports, cost $75 or more that they buy for ers to pass strong stabil-
a nonprofit, independent organization providing information and their home adhere to a required ity testing before putting their fur-
advice on goods, services, health, and personal finance. CR’s income safety standard. And 97 percent niture on the market,” says Gabe
comes from the sale of its publications and from services, fees, and expect that manufacturers have Knight, a CR policy analyst. So CR
noncommercial contributions and grants. No CR publication accepts tested their products for safety supports the STURDY Act, which
outside advertising or is beholden to any commercial interest. before selling them. But neither is would require the CPSC to create a
true across the board. Most prod- federal rule to ensure dresser stabil-
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Consumer Reports On Health (ISSN 1058-0832) is published monthly
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Consumer Reports On Health, P.O. Box 481, STN MAIN, Markham,
ON L3P 0C4. The title Consumer Reports On Health is a trademark Melanie Betz, MS, RD, Jani Johnson, AuD, PhD, Zaldy Tan, MD, MPH,
belonging to Consumer Reports. Contents of this issue copyright registered dietitian, Univer- director, Hearing Aid medical director, Jona
© 2021 by Consumer Reports. All rights reserved under international sity of Chicago Medicine. Research Laboratory, Goldrich Center for
and Pan-American copyright conventions. Printed in USA. University of Memphis. Alzheimer’s and Memory
Back Issues Single copies are available for $3 each ($5 each in Canada, Soo Borson, MD, professor Disorders, Cedars-Sinai
includes Goods and Services Tax) from Consumer Reports On Health, emeritus, psychiatry and William Sanchez, MD, Hospital, Los Angeles.
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2 CONSUMER REPORTS ON HEALTH SEPTEMBER 2021

Health Wire

Quick Tips for Living Well

The Early Bird Benefit Most Eat Produce, Stress Less
Docs Got
Early risers were found to be less likely to have COVID-19 Can that salad help you relax? Eating more
major depression in a study of almost 840,000 Shots produce was associated with lower feelings of
adults in their 40s through 60s. Getting up at stress in an Australian study of 8,689 adults.
6 a.m. was linked to a 23 percent lower depres- A national The biggest fruit and vegetable eaters in the
sion risk, compared with the study participants’ poll of more study consumed at least five servings per day,
average 7 a.m. wake-up. Early birds may get than 9,000 while the subjects in the low-produce group
more morning sunshine, which could boost healthcare ate less than 2.5 servings. The researchers say
mood, or may be more in sync with the routines practitioners vitamins B, C, E, and K; carotenoids; and
of others in their lives, researchers say. and medical phenolic compounds found in produce may
students by all play a role in reducing stress levels, but
Source: JAMA Psychiatry, May 26, 2021. the medical more research is needed. Of note: The stress-
news website busting effects were strongest for middle-aged
Medscape adults—perhaps, according to researchers,
found that because older adults are already better at
as of June, coping with stress.
83 percent
of doctors, Source: Clinical Nutrition, April 15, 2021.
67 percent of
Missing Out on Diabetes Care nurses, and
80 percent
Fifty-six percent of older least annually for of pharma-
adults with diabetes diabetes management, cists said they
don’t get recommended and foot, eye, and cho- were fully or
basic care, say surveys lesterol checks. Getting partly vacci-
of 4,069 people with such care can help nated against
the illness. The surveys those with diabetes COVID-19, or
looked at five aspects maintain healthy blood planned to be.
of care, such as seeing sugar, blood pressure,
a family doctor at and cholesterol. Source: Medscape poll,
June 28, 2021, online.
Source: Diabetes Care, April 16, 2021.

Do You Have a Fever? Tai Chi: A Belly Fat Solution

PHOTOS: GETTY IMAGES (4) The definition of fever (100.4° F or higher) Tai chi—a low-impact walking plus strength
may need to be lowered by a half-degree exercise practice that’s training or an hour of
99.9 for adults, suggests a Cleveland Clinic growing in popularity tai chi three times a
study. Researchers looked at 495,886 in the U.S.—reduced week. After 12 weeks of
temperatures from 42,622 hospital abdominal fat as effec- the regular exercise, the
patients; temps in those without infec- tively as conventional tai chi group members’
tions ranged from 95.8° F to 99.9° F, workouts in a study waistlines were about
with older adults at the low end. of 543 people 50 and ¾ inch smaller; the
older. The volunteers walkers’ waistlines were
Source: JAMA, May 14, 2021. did an hour of brisk about ½ inch smaller.

Source: Annals of Internal Medicine, May 31, 2021.

C R . O R G / H E A LT H SEPTEMBER 2021 ON HEALTH CONSUMER REPORTS 3

Self-Care Strategies

4 Steps to Boost Brainpower Soo Borson, MD, professor emeritus of
psychiatry and behavioral sciences at the
The key activities that may help you stay sharp University of Washington in Seattle. That
way, your pharmacist or doctor can flag
T he isolation and inactivity of the schedule them. Ensuring that these prob- any meds that can impair memory, such ILLUSTRATIONS: LIAM EISENBERG
pandemic took a mental toll on lems are under control is key for brain as over-the-counter sleeping pills and pre-
some people, both those with health. “We know that diseases like scription anti-anxiety drugs.
dementia and those with healthy brains. hypertension and type 2 diabetes dam-
“We saw a clear decline in people who age the small blood vessels in the brain, KEEP MOVING
already had dementia, but the effects were affecting parts that you need for thinking “We know that regular aerobic exercise
also felt in otherwise healthy older adults and memory,” says Gary Small, MD, chair boosts blood flow to your brain and also
without any preexisting cognitive issues,” of psychiatry at Hackensack University increases the size of your hippocampus,
says dementia specialist Joel Salinas, MD, Medical Center in New Jersey and author the part of your brain that’s involved in
of the NYU Grossman School of Medicine of “The Memory Bible” (Hachette, 2002). verbal memory and learning,” says Zaldy
in New York City. Tan, MD, MPH, medical director of the
And if others complain that they have Jona Goldrich Center for Alzheimer’s
As social activity revs up, however, many to shout during conversations with you, and Memory Disorders at the Cedars-
seniors—including some with cognitive get your hearing checked. An analysis Sinai Hospital in Los Angeles.
problems—are reporting improvements of 36 studies, published in 2018 in JAMA
in memory and thinking, he adds. And, he Otolaryngolo y–Head & Neck Surgery, In fact, a study done by Tan, where
and other experts say, you can do plenty in found that age-related hearing loss was about 2,000 people older than 60 had
your own life to see similar improvements. linked to an increased risk of cognitive MRI scans, found that the more physically
decline and impairment. Getting a hearing active study subjects were, the larger their
MONITOR YOUR HEALTH aid may stave off these concerns, accord- hippocampus. In the study, published in
If you’ve let routine medical appoint- ing to a study published in the Journal of 2017, the most protective effects of exer-
ments slide—especially those to check the American Geriatrics Society in 2019. cise were seen in those older than 75.
on chronic health conditions, such as
high blood pressure or type 2 diabetes— It’s a good idea to put a medication If you’ve been inactive, be aware that
review on your to-do list as well, says simply walking can provide plenty of
benefits: Sedentary people older than
55 who walked three times a week

4 CONSUMER REPORTS ON HEALTH SEPTEMBER 2021

showed improvement in thinking after important for cognitive function, is often The Pollution
just six months, according to a study pub- absorbed less efficiently with age. Some
lished in 2019 in the journal Neurolo y. older adults may be deficient, he says. If Connection
Aim for 30 minutes of aerobic exercise your doctor finds that your B12 levels are
most days, Tan says. low, ask whether a supplement may help. Air pollution carries many health
risks, including an increased
Focus on strength and balance, too. A And keep drinking in check. Heavy likelihood of lung cancer,
study published last year in the journal drinking can kill brain neurons and accel- asthma, and heart disease.
NeuroImage: Clinical found that older erate memory loss, Small says. He recom- A growing body of research
adults with mild cognitive impairment mends less than two drinks a day for men suggests that it may also
who did strength training for 90 min- and less than one for women. hike the risk of dementia.
utes two to three times a week showed
improvements in their thinking ability. In DO WHAT YOU LOVE A study published in 2021 in
addition, “the stronger your muscles and the journal Neurology followed
the better your balance, the lower your You don’t need brain-training games or more than 700 healthy women
risk of a bad fall that could potentially unusual new hobbies to keep your gray ages 70 to 89 for five years and
cause a head injury”—which is not good matter sharp. “Find what you love, and found that those exposed to
for cognitive health, Small says. do more of it,” Borson says. “If you really the most pollution had the
don’t want to learn a new language but highest rates of brain atrophy.
EAT BRAIN-FRIENDLY FOODS think you ‘should’ do it, you’ll lack moti- An earlier study, published in
vation to stick with it.” 2018 in BMJ Open, looked at
A Mediterranean-style diet—rich in pro- more than 130,000 older adults
duce, whole grains, nuts, beans, and Even ordinary pastimes, like reading in greater London and found
healthy fats from foods such as fatty fish the paper every day or playing Monopoly that those who lived in high-
and olive oil—appears most protective for with grandkids, can bring benefits. A Chi- pollution areas had a greater
brain health, Salinas says. A 2019 analysis nese study of more than 15,000 people risk of dementia than those in
of about 7,700 older people, published older than 65, published in JAMA Psychia- less polluted parts.
in the journal Alzheimer’s & Dementia, try in 2018, for example, found that those
found that those who stuck most closely who regularly engaged in pursuits such as “We think that pollution
to this type of diet had a lower risk of reading, and board and card games, had a is very toxic to nerve cells,”
cognitive impairment. And people with significantly lower dementia risk. Ideally, says Joel Salinas, MD, a co-
the highest rates of fish consumption had look for activities that stimulate you and author of the 2021 study. To
slower rates of cognitive decline. Aim for have a social component, Tan says, protect yourself:
two weekly servings (3.5 ounces cooked) and try to do them face to face. “Virtual
of fish, particularly fatty fish like salmon. activities were a great way to stay con- Stay inside when pollution
nected during the pandemic, but there levels are high. You can check
As for those widely advertised brain are other benefits to in-person events, daily air quality in your area
health supplements, there’s little evi- like the fact that you’ll walk around more at airnow.gov.
dence that they can help older adults and get more exercise,” he adds. “This
who consume a balanced diet, Salinas way, you incorporate several ways to Avoid walking near busy
says. However, vitamin B12, which is keep your brain healthy.” roads. Traffic can create
high pollution levels up to
Got Memory Trouble? Read This. 1⁄3 mile away.

Some forgetfulness is information may also ■ Frequently making Reduce your own carbon
a normal part of aging, take longer. And all this poor decisions. footprint. Buy local foods
says memory expert can worsen during times ■ Trouble remembering to (which require less pollution-
Gary Small, MD. As you of stress. But if you or pay monthly bills. causing fuel) and walk or
get older, you may be a loved one experiences ■ Losing track of the date take public transportation
more likely to misplace one any of the signs or time of year. when possible, Salinas adds.
items such as car keys below, see your doctor. ■ Difficulty having
and eyeglasses, and It doesn’t necessarily conversations. LEARN For more on brain
find that your recall is signal dementia, but your ■ Often misplacing items health, go to CR.org/
less robust than it once doctor may want to do and not being able to find inflammation.
was. Absorbing new an evaluation. them again.

C R . O R G / H E A LT H SEPTEMBER 2021 ON HEALTH CONSUMER REPORTS 5

Healthcare Savvy

Good News About ‘THEY COST TOO MUCH’
Hearing Aids It’s unfortunately true that hearing aids
can be pricey, and that neither Medicare
Some myths and truths when it comes nor many insurance plans will pay for
to these vital tools them. Still, some lower-cost options are
available. Costco, for example, offers
More than 28  mil- ing impairment is something to hide,” its Kirkland Signature 10.0 brand for PHOTO: GETTY IMAGES
lion adults in the says Linda Thibodeau, PhD, a professor $1,400 per pair. Also, over-the-counter
U.S. could benefit in the audiolo y doctoral program at (OTC) hearing aids, which are likely to
from a hearing aid. But the University of Texas at Dallas. She en- be less expensive, are coming soon.
among people ages 70 and courages people to see modern hearing Congress legalized them in 2017, and
older, less than a third of aids as what they are: cool gadgets with the Food and Drug Administration will
those who could use a hear- many exciting features, not just simple soon issue rules for manufacturers on
ing aid have ever tried one. sound amplifiers. how to ensure the OTC aids are safe
One study published in the and effective.
journal Ear and Hearing Many types of hearing aids can be
in 2019 found that people linked to your smartphone or your TV, ‘I DON’T NEED THEM’
diagnosed with enough and can feed phone calls, music, or TV au- Age-related hearing loss happens gradu-
hearing loss to be eligible dio straight to your device. Some models ally and can be difficult to notice at first.
for hearing aids waited can use your location to tap into preset But getting tested as soon as you think
an average of almost nine noise settings so that your hearing aid you might be having trouble hearing is
years to actually get them. will automatically adjust to your prefer- best, Johnson says, because doing so can
ences for your favorite coffee shop or up your chances of having good results
A delay in getting hearing restaurant, for example. from a hearing aid. Many primary care
aids means a delay in en- doctors don’t ask about hearing loss, so
joying their benefits, which research has There’s another key change in newer you may need to be proactive. A doctor
found include not only improved listening hearing aids, says Johnson: Many are may also be able to find reversible causes
ability but also a better quality of life. One smaller and sleeker than older models. of hearing loss, such as earwax buildup.
study published in 2019 in the Journal of Don’t assume you know what they look
the American Geriatrics Society found that like—or what they feel like—before you ‘THEY WON’T REALLY HELP’
using hearing aids may even be linked to a actually try on a few. People who use hearing aids have plenty
delayed onset of dementia in older adults. of complaints about them, like squealing
or background noise. But newer devices
“Relationships are frequently about are much better at handling those kinds
those intimate shared moments—that little of problems. Also, when it comes to back-
inside joke or that little small comment ground noise, small peripheral micro-
that you share,” says Jani Johnson, AuD, phones, placed close to the person you’re
PhD, director of the Hearing Aid Research speaking with, can greatly improve your
Laboratory at the University of Memphis. ability to hear your conversation partner
“When you have hearing loss, it really takes or partners, Thibodeau says.
a lot of those intimate moments from you.”
And it’s not just you that stands to
Still, plenty of people have hesitations benefit from hearing aids. A study pub-
about using hearing aids. Here, what you lished in 2020 in the Journal of Speech,
should know about some common objec- Language, and Hearing Research found
tions to these devices. that hearing aids reduced the effort
needed to have a conversation in a loud
‘THEY’LL MAKE ME SEEM OLD’ area—for both the user and their conver-
Hearing aid stigma is real. “We’ve been sation partner.
taught by our culture that having hear-
LEARN All Access members can see our
ratings of hearing aid retailers and
brands at CR.org/hearingaids.

6 CONSUMER REPORTS ON HEALTH SEPTEMBER 2021

Food Sense

Easy Ways to Make Summer Produce Last

Quick pickling is a fast and delicious preservation technique

The abundance of fresh fruits and FERMENTATION VS. PICKLING The technique can take as little as
vegetables from late summer into Many people confuse pickling with fer- 10  minutes; all you need are a small
early fall makes this an ideal time menting, a labor-intensive process that saucepan, Mason jars, fresh vegetables
to preserve what you can with the quick produces probiotic bacteria, “good” or fruits, vinegar, water, and salt. (See
pickling technique. This is an easier, bacteria that help keep our bodies and “Pickle Your Veggies,” below.) Herbs,
speedier version of pickling, a word digestive systems healthy. There are spices, and sugar are optional, but they
that “refers to foods that have been no probiotics in pickled foods. Fer- do add flavor. A few good pairing sugges-
marinated in a brine, usually made of mented produce—such as sauerkraut tions are: cucumbers with dill and mus-
vinegar, salt, and sugar,” says Melanie and kimchi—can take weeks to make tard seeds; string beans with red pepper
Betz, RD, dietitian at the University of and requires precise conditions for tem- flakes and garlic; and peaches or pears
Chicago Medicine. The brine imparts a perature, light, and time. Another dif- with cloves and cinnamon sticks. But you
tan y flavor and helps to preserve the ference: Fermented products are made can use any combo you like.
food so that it lasts longer. And com- without vinegar, whereas vinegar is key
pared with store-bought pickled veggies, to pickling. (Fermented products are There’s no need to sterilize the jars (as
homemade quick pickles can be lower in refrigerated, and labels such as “wild you would in canning); just a good wash
sodium and sugar. fermented” or “naturally fermented” with soap and water will do. Quick pick-
suggest the product has probiotics.) les will last up to two weeks in the fridge.

WHAT YOU’LL NEED SERVING TIPS
Cucumbers are synonymous with pickles, Pickled vegetables can make good stand-
but you can quick pickle almost any veg- ins for higher-sodium ingredients like
gie, from peppers to tomatoes to carrots, packaged salsa, salad dressings, and
and even fruit such as berries, cherries, more. Mix them into grain or bean side
dishes, or use them in or alongside a
and watermelon. It makes produce last sandwich. Try adding pickled onions to
longer—good for the times when you tacos for a zesty twist, tossing pickled
have too much of it from the garden or cauliflower into a standard salad, or
the market—but you should make the spooning pickled peaches onto Greek
decision to pickle early on. Produce yogurt. Because they pack a flavor punch,
at its prime is your best bet for pick- though, you may want to try them on
ling; save bruised fruits and vegeta- their own. Crisp, briny pickled green
bles for other uses, like making sauce, beans, for example, can be a refreshing
smoothies, or soup. snack on warm late-summer days.

PHOTO: SAM KAPLAN/TRUNK ARCHIVE Pickle Your Veggies 1. Pack vegetables and sugar (if using). may be more brine
or fruits and herbs Bring to a simmer, than you need).
2 cups washed sliced or trimmed and/or spices (if us- stirring to dissolve Seal jars; let cool to
vegetables or fruits ing) tightly into two salt and sugar. room temperature.
Optional fresh herbs: Dill, thyme, clean pint-sized (or Remove from heat. Then refrigerate
oregano (2-3 sprigs) one large), wide- for at least 1 hour
Optional spices: Garlic cloves, mouthed Mason 3. Seal jars and (flavor continues to
mustard seeds, peppercorns to taste jars. Leave a ½-inch rinse them under develop with age).
1 cup vinegar (white or apple cider) space at the top. hot water. Remove Store the veggies
1 cup water lid; pour the liquid or fruits in the jars
1 tablespoon kosher salt 2. In a small sauce- over the contents with the liquid in the
pan, combine until they’re fully refrigerator for up
1 tablespoon sugar (optional) vinegar, water, salt, submerged (there to 2 weeks.

SEPTEMBER 2021 ON HEALTH CONSUMER REPORTS 7

Medical Matters

Gastroenterolo y, researchers analyzed
data on more than 3,000 older adults
and found that those ages 60 to 74 with
NAFLD had a 60 percent higher risk of
early death from any cause over five
years and a 22 percent increased risk
over 10 years. In addition, in some cases
the disease progresses to a more severe
stage called nonalcoholic steatohepatitis
(NASH), which may require a liver trans-
plant or lead to liver cancer.

But the liver is a unique organ in that
it can regenerate and repair itself. That
means there’s a lot you can do to prevent
and possibly even reverse NAFLD.

How to Take Liver experts across the U.S. are THE CAUSES OF FATTY LIVER PHOTOS, FROM LEF T: EVAN OTO/SCIENCE SOURCE; SHUT TERSTOCK
seeing a troubling trend: More and
Care of more people are developing non- The liver performs over 500 key func-
alcoholic fatty liver disease (NAFLD). This tions, which is why a damaged organ
Your Liver condition—which, as its name indicates, can contribute to so many far-reaching
is unrelated to alcohol consumption— health problems. It’s responsible for fil-
Fatty liver disease is occurs when too much fat accumulates tering toxins from the blood, producing
on the rise and many in the liver. It now affects about 89 mil- bile to process food for digestion, making
people at risk don’t lion Americans, according to the Center proteins to regulate nutrition, balancing
know it. Here’s what for Disease Analysis, a public health fluid content, helping to clot the blood,
can help. firm that studies poorly understood and metabolizing sugars, fats, and vita-
diseases. The problem is especially con- mins. This vital organ also is a key part
cerning for older adults, because about of the body’s immune system.
40 percent of people ages 60 and older
have the disease. When your body stores too much fat
in the liver, the organ becomes over-
Yet many of them are unaware. That’s whelmed. This can lead to an inflam-
in part because the disease usually has no matory response that damages liver
symptoms, and many primary care physi- cells and eventually interferes with liver
cians don’t routinely screen for it, so it goes function. Researchers don’t know exactly
undiagnosed, says William Sanchez, MD, a why some people develop NAFLD, but
liver transplant expert at the Mayo Clinic. those who are obese, have high blood
pressure, high cholesterol, or a family
But its consequences can be se- history of diabetes or liver disease are
vere. In a 2019 study published in BMJ at greatest risk, Sanchez says. “Carrying
a lot of weight in the belly is especially
dangerous,” he says, because this type
of fat is thought to produce compounds
that promote inflammation.

LIFESTYLE STEPS ARE POWERFUL

There are no drugs on the market yet to
treat or cure NAFLD or NASH. But life-
style changes can be highly effective.
Anyone who has been diagnosed with
either of these conditions should take the
steps that follow. They’re also helpful in
preventing liver damage and good for
overall health as well.

8 CONSUMER REPORTS ON HEALTH SEPTEMBER 2021

1. Get a liver checkup. The symptoms of The liver is a unique says Debra A. Silverman, a clinical dieti-
NAFLD, when present, are fatigue, pain organ in that it can cian at the Mayo Clinic in Jacksonville,
on the right side of the abdomen, swell- regenerate and repair Fla. The omega-3 fats in fish also offer
ing, and jaundice. But even without symp- itself. That means these benefits.
toms, some people should be regularly there’s a lot you can
monitored for liver disease. “People over do to prevent and Although wine is often considered part
50 who are overweight and have type 2 possibly even reverse of the Mediterranean diet, don’t drink
diabetes should ask their physician to liver disease. alcohol if you have any form of liver dis-
include liver screening in their annual ease. And avoid sugary beverages and
medical checkup,” says Scott Friedman, Another study published in 2021 in the processed foods, Silverman says. In large
MD, chief of the division of liver diseases journal Gut found that including walnuts amounts, added sugars can prompt the
at the Icahn School of Medicine at Mount in this diet, along with exercising, led to liver to create fat. Instead, drink lots of
Sinai in New York. This includes a blood liver fat loss, and that adding green tea water to help your liver function better.
test to see if liver enzymes, such as ALT and an aquatic plant called Mankai cut Coffee and green tea are good choices,
and AST and bilirubin, are elevated. “If the risk of fatty liver in half. too. They have antioxidant and anti-
so, there is liver inflammation, and they inflammatory properties.
should get an ultrasound of the abdomen This diet, which focuses on high- 4. Move your body. It’s helpful for weight
to check the liver for fat deposits.” fiber foods such as fruits, vegetables, loss, and exercise has a direct impact on
2. Lose weight. “Weight loss in many beans, and whole grains, has several liver function. “Increasing your heart
cases can eliminate the problem,” Fried- healthy aspects. Fiber promotes weight rate through exercise is like a mini mas-
man says. “In fact, no experimental ther- loss and regulates glucose levels, ac- sage for the liver,” says Wayne Eskridge,
apy that’s been developed so far is more cording to a review published in 2020 in CEO of the Fatty Liver Foundation. “It
effective.” A study published in 2015 in the journal Nutrients. And these foods improves blood flow, reduces hyperten-
the journal Gastroenterolo y was one are rich in antioxidants, which help sion, and slows liver damage.”
of the first to show the impact of losing control inflammation.
weight. People with NASH, the more se- A combination of strength and cardio
vere form of fatty liver disease, who were The diet is also low in saturated fat, exercise is best. “Ideally, 30 minutes
able to drop 7 to 10 percent or more of which is good for the liver and rich in of exercise five times a week is recom-
their body weight over a year showed im- unsaturated fats. That’s in part because mended to reverse NAFLD if it is not too
provements in liver function and health. it limits red meat. While you can have progressed,” Sanchez says. Start slowly
3. Go Mediterranean. Following a plant- meat occasionally, “focus on monoun- and work your way to that goal over time.
based Mediterranean-style diet reduced saturated fats like olive oil, avocados,
fat levels in the liver by 29 percent in a and nuts, since they reduce inflammation LEARN For healthy plant-based
study published in 2018 in Circulation. and help promote the loss of liver fat,” meal ideas, go to CR.org/
meatlessmeals.

Are Liver Detox Supplements Safe?

Many supplements come with in 2013 in the World Journal to get these unsaturated fats Medical School. “And some may
the promise that they optimize of Hepatology, found that from fish than from supple- have compounds that may
liver function, detox the liver, it had a small positive effect. ments. Some fish oil pills may irritate the liver and do more
or otherwise promote liver But the study subjects were contain contaminants, such damage.” Healthy eating and
health. They typically contain also taking vitamins B12 as PCBs or mercury. exercise are more proven
several ingredients. Research and E, and were following ways to keep your liver in good
on common substances in a healthy diet. No one—especially if working order.
these products is limited, and they suspect or know they have
the evidence that does exist Other studies have sug- liver disease—should turn
has been mixed. gested that 800 I.U. of vitamin to supplements unless they’re
E daily may help people with approved by their doctor.
Milk thistle, for example, nonalcoholic steatohepatitis “These products are not
contains a chemical called (the more severe stage of fatty tested by the Food and Drug
silymarin that may reduce liver disease) who don’t have Administration, so the purity
liver inflammation. A study of diabetes. Omega-3s in fish oil and amount of ingredients
72 people with nonalcoholic are also good for liver health, in them is unpredictable,” says
fatty liver disease, published but many experts say it’s better Pieter Cohen, MD, of Harvard’s

C R . O R G / H E A LT H SEPTEMBER 2021 ON HEALTH CONSUMER REPORTS 9

Food Sense

Create Spiced Watermelon Wedges Freeze until solid, about 4 hours, then PHOTOS, FROM TOP: CLIVE STREETER/STOCKFOOD; SHUTTERSTOCK
Your Own Slice a small watermelon into 2-inch break into chunks as you would with pea-
Frozen rounds. Quarter the rounds into wedges. nut brittle. Makes 2 to 3 servings.
Treats Spear each with a 6-inch bamboo skewer
and place on a baking sheet. Squeeze half Chocolate-Banana Bites
They’re cool, a lime over the wedges, then sprinkle Peel six very ripe bananas and slice into
refreshing, and each with chili powder to taste. Freeze 1-inch chunks. Place on a baking sheet
good for you until firm, 2 to 4 hours. Makes 16 servings. and freeze until solid, about 2 hours.
Transfer the chunks to a food processor
I ce cream and ice pops are summer Greek Yogurt ‘Brittle’ or high-speed blender and blend until
pleasures, but they can be packed Spoon 1 cup of vanilla low-fat Greek yogurt smooth. Scrape into a bowl and stir in
with added sugars and fat. Instead, onto a baking sheet lined with parchment. ½ cup mini chocolate chips. With a
try these six easy recipes to help you cool Shape into a ½-inch thick circle. Place spoon, drop cookie-sized scoops onto
off. Fruit is the main ingredient, so they ½ cup mixed berries sliced into bite-sized a parchment-lined baking sheet. Freeze
provide disease-fighting fiber, vitamins, pieces on top. Sprinkle ½ cup granola until firm, about 1 hour. Makes 8 servings.
and antioxidants with every bite, says around the edge of the circle. Gently pat
Rachele Dependahl, a registered dieti- the fruit and granola into the yogurt. Berry-Spinach Ice Pops
tian nutritionist at Cedars-Sinai in Los In a blender, add 1 cup frozen cherries or
Angeles. According to the Centers for blueberries, 1 cup milk, ½ cup plain low-
Disease Control and Prevention, nearly fat Greek yogurt, 2 tablespoons honey,
90 percent of Americans don’t eat the and a large handful of spinach. Blend
1½ to 2 cups of fruit they should have each until smooth; pour into ice pop molds.
day. These treats will help you reach your Freeze until solid, about 5 hours. Makes
quota. Store leftovers in the freezer in an 6 to 8 servings.
airtight container.
‘Grapesicle’ Skewers
Rinse red and green seedless grapes and
pat dry. On 10-inch bamboo skewers, slide
a grape an inch or two from the bottom.
Then alternate red and green grapes. Place
skewers in a single layer in a freezer-proof
bag or container. Freeze until solid, at least
4 hours. One skewer equals a serving.

Strawberry-Banana ‘Ice Cream’
Slice six very ripe bananas into 1-inch
chunks and place on a baking sheet.
Spread 1 cup halved strawberries on an-
other sheet. Freeze both until solid, about
2 hours. Transfer the fruit to a high-speed
blender or food processor. Blend until
smooth and creamy, stopping to scrape
down the sides of the blender or food pro-
cessor. Makes 8 half-cup servings.

Better Store- ■ Keep calories in check. and less sugar often have your body processes them,
Bought Options Aim for roughly 100 or fewer, additives or sugar substitutes, liquid or frozen, in the same
whether that’s a small cone such as sorbitol or stevia. way it does added ones.
Don’t feel like making or a half-serving of premium It’s better to have a smaller
your own frozen dessert? ice cream. This will help serving of the “real” thing. ■ Get what you’re craving.
Use these tips from CR you keep added sugars and If you really want choco-
nutritionist Amy Keating saturated fat lower, too. ■ Don’t be misled by “made late, strawberry
to pick a healthier treat with fruit juice” claims. sorbet won’t
from the supermarket ■ Scan ingredients lists. These products may have satisfy; you’ll
freezer case. Products with labels touting added sugars. Plus, fruit juice just feel
more protein, fewer calories, is high in natural sugars, and deprived.

10 CONSUMER REPORTS ON HEALTH SEPTEMBER 2021

CR’s Expert Advice

Fight Those Funky Odors

6 sources of stink at home, and how to keep things fresh and clean

Whether it’s your refrigerator, car, strategies for keeping our homes and pos- 4 THE WASHING
or garbage disposal, bad smells sessions stink-free. Here are several com- MACHINE
may be a sign that these items mon sources of unpleasant odors around
need a deeper cleaning than they usu- the house, and the many cleaning tricks Odors may develop
ally get. Fortunately, Consumer Reports’ you can use to stop them and keep them in front-loading washers.
experts have accumulated numerous from coming back. Preventive measures:
the right amount of high-
1 THE FRIDGE efficiency detergent and
If you’ve noticed an moving clothes to the
dryer right after the wash
icky smell coming from cycle ends. Wipe down
the door gasket after each
the fridge, check first for 4 load and keep the door
6 open between uses (keep
any food items you may young children out of
5 the laundry room). Clean
need to toss. Then check front-loaders with a hot-
3 water cycle and a bleach-
the cracks and crevices containing washer cleaner
2 or the tub-clean cycle.
of shelves and bins—food

that spills and sits there

can also create a stench. THE AIR INDOORS
Activities like cook-
If that’s the case, remove 5

any shelves or bins you ing or, ahem, using the

can and clean them in the bathroom can create

sink with warm, soapy disagreeable odors. Often,

water and a sponge; wipe simply opening the win-

down whatever is fixed dows or using venting fans

in place with a clean is best. Air purifiers with

sponge dipped in sudsy mechanical filters, which

water. The Department we test in our labs, filter

of Agriculture also advises out pollutants but don’t

rinsing everything remov- banish smells. Some

able and the fridge’s devices with activated

insides with a sanitizing carbon may do so, but CR

solution of 1 tablespoon of hasn’t tested these recently.

bleach per gallon of water. Though ozone-generating

To help prevent future 1 air purifiers are often

smells, regularly swab the touted as odor-busters,

insides of the fridge with a they emit ozone, which

solution of 1 cup of baking can damage the lungs, so

soda mixed with 1 quart it’s best to avoid them.

of water.

2 THE DISHWASHER 6 THE CAR
Stinky dishwasher? Debris from

The culprit could be food tracked-in dirt, food

residue stuck in the filter. crumbs, and beverage spills

Most models you’ll find can make your car’s interior

these days have filters smell foul. Vacuum carpet

that must be cleaned by and cloth seats with an

rinsing them in the sink. upholstery attachment or

Also, check the dishwash- crevice tool to reach under

er’s “floor” and under the the seats and into corners.

bottom of the door for Spot clean stains with soap

food bits. Check the filter and water on a soft cloth,

weekly for any odor and or a steam cleaner.

ILLUSTRATION: CHRIS PHILPOT give it a rinse as needed.

3 THE GARBAGE To freshen the sink’s drain stops, run the disposal CR’s Experts Misha Kollontai Richard Handel
DISPOSAL pipe, layer the drain with and water together for leads our air leads our washing
6 ice cubes, 1 tablespoon of a bit. Repeat the drain Larry Ciufo purifier tests. machine tests.
Smelly food debris can baking soda, 3 thin lemon cleanse weekly. Apart leads our refriger-
collect in the splash guard, slices, and 1 teaspoon of from this procedure, ator and garbage
the rubber ring around bleach. Top with 6 more ice always run water when disposal tests.
the sink’s drain. Scrub the cubes and turn on the using the disposal, to
ring with warm water disposal. When the grinding help flush away debris.
and baking soda to clean.

C R . O R G / H E A LT H SEPTEMBER 2021 ON HEALTH CONSUMER REPORTS 11

On Your Mind

QUESTION OF THE MONTH Should I buy foods with “high
fiber” in the ingredients list?
With fall approaching, do I still need
to worry about ticks? Added fiber seems like an easy way to get
the 22 to 28 grams of the daily amount ad-
Tick bites peak in the summer, but the arachnids are still active vised for older adults. But you may miss
in the fall. People ages 65 and older have the highest rate of out on vitamins, minerals, and other
Lyme disease in the U.S., according to the Centers for Disease healthful compounds if you skimp on natu-
Control and Prevention. So wear pants, socks, closed shoes, ral fiber sources like produce, beans, and
and a long-sleeved shirt for yardwork or while you’re in woods, whole grains, says Nancy Farrell Allen, MS,
fields, or grassy areas. And use insect repellent on exposed RDN, a spokesperson for the Academy of
skin. CR has found that deet, in concentrations of 15 to 30 Nutrition and Dietetics. Plus, added fiber
percent, has most consistently offered good protection against causes gas and bloating in some people.
biting bugs. Once inside, check for ticks, then shower and
toss clothes in a dryer on high heat for 10 minutes. Is it okay for people in their 70s
to do high-intensity exercise?
I’ve heard CPAP machines for CPAP in the short term. For all such
sleep apnea are unsafe. True? devices, follow the instructions in your Check with your doctor, but be aware that
owner’s manual for cleaning and replac- high intensity simply means speeding up
In June the device maker Philips recalled ing water in the tank to avoid breathing for brief periods during activities like
some CPAPs, BiPAPs, and ventilators in mold and germs, says M. Adeel Rishi, walks. “The harder pace doesn’t need to
because noise-muffling foam in them MD, a pulmonolo y, sleep medicine, be an all-out sprint but comfortably chal-
could break down and possibly raise and critical care specialist at the Mayo lenging for you,” says Jennifer Heisz, PhD,
the risk for various health problems Clinic in Eau Claire, Wis. And it’s best an associate professor of kinesiolo y at
(philipssrcupdate.expertinquiry.com/). to skip ozone CPAP cleaners, which may McMaster University in Ontario, Canada.
The American Academy of Sleep Medi- expose you to dangerous ozone gas, as Older adults can go at an easy pace for
cine says you should contact your sleep well as ultraviolet cleaners, which may 3 minutes and slightly faster for the next
doctor for advice but continue using your be ineffective. 3 or 4 minutes, then repeat the pattern 4
or 5 times. Do that three times a week,
with exercise that’s not high intensity on
the other days for recovery.

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